Feb 20th - 5 March

Talked with Max and we have cut down the volume and won't do any sort of volume build, just going to try and maintain what we have been doing and see what happens to the UC since we have removed some of the stressors. Still training hard, just no doubles from March - May and limited volume. 

Here is what we have been up to

18-Feb
Airdyne 30 second @85%
airydne 30 seconsd @50%
x30
*complete


19-Feb
AM
4 rounds for time:
20 thrusters 155#
20 power snatch 95#
*19:56

PM
For time:
Row 2k
100 wall balls
30 hang power clean 225#
*16:42

20-Feb
OFF

21-Feb
For time:
50 S2O 205#
30 muscle ups
10 wall walks
*14:24

22-Feb
For time:
100 CTB pull ups
100 wall balls
100 hand release push ups
100 double unders
14:32
*Did this in 5 Rounds of 20's
23-Feb
OFF

24-Feb
A. Power snatch; 4 singles @85% 1rm; rest 90 seconds
*Built quickly to 205 and then hit it for singles

+

10 tng deadlift 275#
row sprint 20 seconds @100%
rest 3:30
x5
*Row Sprints were 1:15-1:18 average
25-Feb
Airdyne 20 min
row 20 min
Both @z1 pace
+
Mobility work
*Complete


26-Feb
A1. Push press 5x5; rest 1 min
*215/225/225/235/240
*Felt strong, all TnG

A2. Toes to bar; 8 unbroken x5; rest 2 min
*Easy
+
3 rounds for time:
10 burpees
50 double unders
*2:41

27-Feb
OFF

28-Feb
10m Amrap:
30 DU's
15 PS (75)
*390 Reps
No mistakes on DU's, went U/B on PS through 6 rounds. A little more there, recovered quickly so I know I could have pushed a little harder. This is about 30 reps better than 2011. 

1-Mar
A. Squat clean; 7 tough singles; rest as needed
*Worked up to 310#

+

10 min amrap:
30 wall balls
5 muscle ups
*5+17 WB (all u/b)

rest 10 min

10 min amrap
15 OHS 115#
15 CTB pull ups
*5+10 OHS (all u/b)

rest 10 min
10 min amrap:
5 squat snatch 155#
10 toes to bar
*6 Rounds

2-Mar
OFF

3-Mar
for max reps:
1 min burpees (27/22/23)
rest 30 seocnsd
1 min power snatch 135# (12/12/12)
rest 30 seconds
1 min row calories (24/25/24)
rest 5 min
x3 sets

Rest 5m

1k Row
30 KBS (2)
30 C2B
*5:45

4-Mar
5 sets:
Run 400m @85-90%
20 hspu
rest 2 min
*Runs were 1:39-1:42 and HSPU were all U/B
*Times were 2:18

+
4 sets:
Run 400m @85-90%
20 CTB pull ups
rest 3 min
*Runs were 1:42-1:44 and C2B were all U/B